Roberts Attempt to Gain Weight and Strength. [Forum Archive]

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Roberts Attempt to Gain Weight and Strength.

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Posted by: RasPlasch

I am 15 years old. I weighed myself today and I was 143lbs. I am hoping to weigh over 150lbs. But I haven't been able to get over 143lbs. I wanted to make a journal to help keep track of what I have been doing and hopefully get some advice along the way. My routine is set up as a chest and tricep day and the other shoulders and back. I sadly can't get a ride to the gym enough to be able to work the legs. But I joined a lifting class in school so I will lift my legs there. One of my big goals is to get my max bench into the higher 200's. Its currently at 205lbs.

Tuesday March 11

Shoulder, back and Biceps

Sitting Shoulder Press

95 8x
115 6x
125 5x
135 5x

Close Grip Low Row

110 6x
120 6x
130 5x

MTS High Row

90 5x
100 5x
105 5x

T-bar Row

95 5x
105 5x
110 5x

Lat Pull

145 5x
155 5x
165 5x

Shoulder Shrugs with Barbell with 1 second hold.

160 5x
170 5x
175 5x

Then I ended with Hammer Curls

35 5x
40 5x

I am wondering is this workout has too much rowing? I felt pretty fatigued after the workout.

Posted by: the other half

imo, unless you feel like you are using the same muscles for 2 exercises, then i would eliminate one of them, but they should all seem to hit your back in a different manner. just keep to good form,its not all about how much weight you can move. you dont want to start off life with a bad back.

Posted by: RasPlasch

Haha well I do keep good form. But sorry to say that I already have a bad back. I fractured a vertabrae in my spine over a year ago.

Posted by: RasPlasch

I am kind of confused as to how to set up my benchpress routine. Normally I do it like...

Warmup at 135lbs 8x

180 5x
185 5x
190 1-5x

Is there anything wrong with doing my strength traning routine like this? Or should I do it a different way?

Posted by: the other half

we do pyramiding most of the time also, each person is a little different.
you can also try to go with just one weight for a certian number of sets and reps and then advance from there when you can complete all sets and reps.
your rep range will depend on what your goal is, lower reps to build more mass. higher reps for toning and endurance. but your gains are also going to depend on your diet, sleep, and genetics. you can read the stickies in both the training, and nutrition sections and get alot of great knowledge from them.

Posted by: nadirmg

what's up rob? welcome to the journals. we run a tight ship here so prepare yourself

theotherhalf is correct - weight gains will depends a lot on other things (not just how and how much you lift). diet is incredibly important, sleep too. i am also working on gaining some weight. right now i'm 135 and i'd like to get up to 145-150. in order to do this i'm eating everyday at a caloric surplus (you'll have to read the stickies to figure out how many calories YOU should be eating everyday. but my maintenance level is 2500 calories a day. i shoot for eating high 2000s to about 3200 calories a day.
the extra calories my body doesn't need every day go to feeding my muscles that i train hard in the mornings.

my approach to lifting weights in the past was high reps and low weight. now that i'm going for more mass and strength (instead of muscular endurance) i've upped the weight and dropped the number of weights.

usually.. say squats for example will look something like this (pretty much like you're doing it now)
140 x 10
150 x 10
160 x 10
170 x 10

the next time i try to hit this exercise i'll look back and see how much i did last time and try to increase the weight/reps in there some how. like instead of starting out at 140 i'd go straight to 150, then 150 again, 160 and 170.

after a while you'll be able to really tell just how much your muscles are really capable of. i'm a skinny guy, but i've surprised myself how quickly i've been able to add the weight.

hang in there and keep us posted on how things are going for you!

Posted by: RasPlasch

Thanks for the info guys.

Awhile ago I started trying to bulk up. I increased the amout of food I ate and gained 10lbs right away. Im still trying to eat more but I am having trouble. I'm also a really skinny guy to nadirmg and I've always been skinny scrawny kid and it is hard for me to stuff myself with food all the time!

I've also seen people set up there routines like...

135 8x warmup
175 5x
185 5x
195 3x
205 3x
210 1x
215 1x
Then they start lowering the weight back down again. What about doing that?

Posted by: the other half

that is more for the powerlifters, they are continually trying to reach new 1 rep max, there fore they dont want to use all theirs strenght doing sets of 6,8,or 10.
you could use that for gaining strength, but i dont see where you are going to put alot of mass on doing this. imo. but then agian i have never done that type of a program, so i dont know exactly what form of gains come from that.

there are a couple of very knowledgable people on here that can give you some more indepth answers. gazhole,premier,stewart, to name a few.

good luck and keep asking questions, you might get alot of different answers,so you will just have to sort through them and see what works best for you.

Posted by: nadirmg

Quote:

Originally Posted by the other half

keep asking questions, you might get alot of different answers,so you will just have to sort through them and see what works best for you.

agreed.

Posted by: RasPlasch

Strength Training Chest Day.

Stretched then warmed up with pushups.

Benchpress

135 8x
180 4x
185 3x
190 2x (damnit)
185 4x

Today was an average benchday. I would've liked it to have been better but maybe next time. During the set of 190 I couldn't get the 3rd rep up so some guy had to run over and help me. That was a little embarassing haha.

Incline Bench

120 5x
130 4x
135 4x

Cable Crossovers

100 8x
120 6x
120 5x

DB Tricep Extensions

85 6x
90 5x

Then I finished with Lateral Raises

12.5 15x
15 10x

Overall solid workout for me. I have benched 200 3x before so I was disappointed with my performance today. Incline I was very proud of myself, I have never repped 135 before. Also improved on cable crossovers. Tricep Extensions also improved.

I weighed 142.8 lbs today.

Posted by: RasPlasch

Standing Military Press with BB

95 8x
110 6x
115 5x
115 5x

Close Grip Low Row

120 6x
130 5x
120 5x

At 130lbs I couldn't keep very good form so I moved back down to 120lbs.

T-bar Row

100 6x
110 5x
115 5x

Shrugs

175 5x
185 5x

Hammer Curls

40 5x
35 6-9x (lost track of counting reps)

I was happy with all my lifts except low row. I seemed to get almost worse at it.

Maybe next time I will perform better. I thought I finished my workout, so I got undressed and everything im the lockerroom than realized I forgot to do lat pulls.

.. I was very happy with my weigh in today though. 144.8lbs. Nice!

Posted by: RasPlasch

Hey guys. I had an excellent workout today!

Benchpress
135 8x
180 5x easy
185 4x easy
190 3x
200 3x

Incline Bench

120 5x
135 5x
140 5x

Cable Crossovers

100 8x
110 6x
120 8x

DB Tricep Extensions

90 5x
90 5x

This workout seemed excellent and it was just what I needed seeing as my workouts haven't been all that great. I learned something today while I was benching. Lately, especially with the heavy weights, I have been bringing the bar down either too high above my pecs or to low. Today I really focused on dropping the bar in the middle of my chest and the weight I could push soared! 200 felt easy! I think next week I'm going to try a different tricep isolation exercise. Anyone have any suggestions?

Weight today: 143.2

Posted by: nadirmg

good numbers, man!

you've got a really strong chest w/o. how long have you been benching? i need to start upping the weight and dropping the reps on mine or i'll be stuck in low/middle 100's forever.

keep at it!

oh, and you might want to ask stewart20 about triceps exercises. he's the tri guru here.

Posted by: the other half

well from your pic, you have a good base to start from. i dont know if its easy trying to put mass on being low bf, or being higher bf, and then trying to lose it to show your mass. that is what i have to do.

but you have alot of time and natural test. to make some good gains, so just be patient and enjoy.

Posted by: RasPlasch

Quote:

Originally Posted by nadirmg

good numbers, man!

you've got a really strong chest w/o. how long have you been benching? i need to start upping the weight and dropping the reps on mine or i'll be stuck in low/middle 100's forever.

keep at it!

oh, and you might want to ask stewart20 about triceps exercises. he's the tri guru here.

Thanks alot! That means alot because having a strong chest is my priority. I have been benching for a little over a year I believe. I tried it once and fell in love with it. When I started benching I was repping 70lbs. So I have made some improvement. Yeah try lowering the weights, you will enjoy it and you will feel strong

.

Alright I will ask him! Thanks

Thanks the other half! I don't know either. But it has been a tough challenge for me. You are right, I started early so I do have loads and loads of time. This one time at the state fair I got my body fat measured. They said I have like...2.6% hahaha. I know that can't be right but it still shows I have really low body fat.

Posted by: RasPlasch

Finally got a chance to go to the gym today. The past couple days we have gotten about 10 inches of snow so I haven't been able to go anywhere.

Standing Military Press

95 8x
110 5x
115 5x
120 5x

Last set every rep was a challenge. My shoulders felt really fatigued after this exercise for some reason.

Close grip low row

120 5x
130 5x
130 5x

I felt strong doing the low row today so I was happy.

T-bar Row

110 5x
115 5x
120 5x

Lat Pull

155 5x felt easy
165 5x
170 5x

Pullups with overhand grip

BWx10
BWx4

I was just too tired to pull any more.

Shrugs

165 5x
170 5x
175 5x

Lowered the weight a tad for shrugs. I wanted to concentrate on my form today.

Hammer Curls

35 8x
40 5x

Not much for me to say about todays workout. Felt really strong today. I finally was proud of my shrugs. Whenever I would lift the bar for shrugs it would hit my penis and threw me off a little. I tucked it up in the spandex of my boxers and that solved the problem

Posted by: nadirmg

rofl, yea, hitting your junk would be distracting.
do you always do that much on the lat pull-downs? nice bro

and how do you shrug that much? load it up on the bar for the smith press and shrug the bar in front of you? i'm about to run out of heavier dumbbells and need to find something heavier soon!
btw, where do you live? 10 inches of snow?? ack!

are you up for the 2008 fitness challenge? check out the sticky at the top of the journals page.

Posted by: RasPlasch

Quote:

Originally Posted by nadirmg

rofl, yea, hitting your junk would be distracting.
do you always do that much on the lat pull-downs? nice bro

LOL yeah it was very distracting. So I had to look around the gym to see if anyone was looking at me. Than I reach down in my pants and put it in the spandex hahaha.
No I don't always do that much. 170 5 reps is the most i've ever done and that is because I wore my lifting gloves . Thanks though

For shrugging I get the same bar that you squat freeweight with. Then I put the plates on and hold it with about a shoulder width overhand grip. Than just shrug it! I've never used a smith machine for shrugging. I never have used the dumbells for shrugs either, I never even thought about using them. You like to use them?

I live in Minnesota. In the suburbs south of Minneapolis and St. Paul.

Posted by: RasPlasch

I got to lift with a friend today which made my workout pretty enjoyable. He made me laugh alot. I repped 200 then got off the bench he looked at me and said "How much is this?" I said ..."200...why?" he responded with a...."Bastard...

".

Benchpress

135 8x
185 5x
200 3x
205 3x

When I got up 205 he had his hands under the bar. I don't know if he helped or not.

Incline Bench

135 5x
140 5x
145 4x

Crossovers

110 6x
120 5x
130 4x

Thanks to Stewart20 I decided to try close grip benchpress today.

135 6x
125 5x
120 6x

135lbs was alot harder than I thought it was gonna be haha wow.

Felt strong again today. Happy with my benching today also. Im going to change over to 8-12 reps pretty soon because I have been doing strength training for awhile.

Posted by: nadirmg

whew.... man great numbers again. it really helps having a w/o buddy, doesn't it. you mentioned you've been benching for about a year right? what weight did you start out at?

right now my max is your warm-up....

when you up the reps will you end up dropping the weight down? or will you keep the weight and build your reps up to 8-12?

Posted by: RasPlasch

It does and doesn't help. During strength training I love to have a friend with me because I have long resting periods AND I have a spotter! But when I have short resting periods it kinda blows cause I am talking instead of lifting.

Haha don't worry you will be repping 135 in no time

. When I started benchpressing I could rep 70lbs about 8 times.

I have never thought about maybe keeping the weight the same. I usually drop the weights down to the 160's or low 170's.

In my weight training class our teacher told us that tomorrow we are having a benchpress competition

. My pecks are sore! That is gonna be torture.

Posted by: the other half

way to go on the benching!!!!
consistant looking workouts all the the way around.

im sorry that you got so much snow. not.
we live in idaho, and we broke all our records for snow fall this year.
in a three day period i spent 14 hours shoveling the driveway, burms,and the roof of the house. fuck, who needs the gym.

Posted by: RasPlasch

In my lifting class today we had that benching competition like I said earlier. I actually wasn't too sore.
Each person had to benchpress 70% of there weight. Whoever got the most reps won. I won the competition by getting 32 reps. Next closest was 22 reps. I was happy because I showed up all the cocky jocks in my class. This competition was supposed to prove who was the strongest pound for pound. That was a good self esteem builder

Posted by: the other half

Posted by: nadirmg

nice, bro! nice!

Posted by: JailHouse

Hey ras! You can press ur ass off man! Don't forget the squats and d lifts, that's were the real size and power comes from!

Posted by: RasPlasch

Thanks alot guys! It was a fun competition. Watch I bet the next competition will be involving the legs

. Speaking of legs I squatted at the gym today. Was all going good than I finished a set and had a tight soreness in part of my hamstring.

. So I decided to quit. I stretched for awhile too.

Standing Military Press

95 8x
115 5x
120 5x
125 4x

I could've done 5 reps at 125 but I brought the weight down at a weird angle and I almost dropped the bar.

Low Row

120 5x
130 5x
140 5x

Finally got 140 5x!

T Bar Row

115 5x
120 5x
125 5x (barely got last rep)

Lat Pull

155 5x
165 5x
175 5x

175 was tough, also barely got the last rep.

Shrugs

175 5x
180 5x
185 5x

Shrugs felt very good today!

Workout was excellent today except for hurting my hamstring.

. I think I'm going to workout my chest and tri's one more time using 1-6 rep range. Then Im moving up to 8-12.

Posted by: RasPlasch

Quote:

Originally Posted by JailHouse

Hey ras! You can press ur ass off man! Don't forget the squats and d lifts, that's were the real size and power comes from!

Thanks alot! Pressing is my favorite, haha.

I have deadlifted before. Its fun but I am worried about doing it. I fractured a vertabrae in my spine about a year and a half ago and I am still wondering whether I should do them or not. I love squatting but I had some problems with it today.

Posted by: RasPlasch

Chest and Tri's

Benchpress

135 8x
185 5x
190 4x
200 3x
205 1x

Don't know why but I just couldn't push the weight up today.

Incline Bench

125 5x
140 5x
145 5x

Cable Crossovers

110 8x
120 5x
130 4x

Close Grip Bench

125 10x
120 8x
120 8x

I squatted again today. Didn't hurt myself this time!

Squats

135 8x
155 5x
175 5x

They felt good today, my legs felt like jelly afterwards.

Leg Extension

130 5x
145 5x
150 5x

Calf Raises on a Smith machine

135 10x
155 10x
175 10x

Next time I lift I am going to switch to 8-12 reps. In weight training class today in school we learned deadlifts and clean and jerks today. I had done deadlifts before but clean and jerks were new. And wow were they fun! After doing them my whole body felt tired.

Posted by: RasPlasch

Military Press

95 8x
100 8x
105 8x
110 7x

Close Grip Row

90 10x
100 8x
110 8x

T bar row

115 7x
110 8x
105 8x

115 was too tough so I lowered the weights.

Lat Pull

145 8x
150 8x
150 8x

Pull ups

BW 8x
BW 8x

Shrugs

155 8x
160 8x
165 8x

Deadlifts

115 8x
120 8x
115 8x

Deadlifts were hard. Learned today that I'm not very good at them haha.

Leg Press

180 10x
180 8x
250 8x

Had never used this leg press machine before so I didn't know how much weight to put on at first.

Posted by: the other half

looks like you are making good progress on the workouts.
keep it up.

Posted by: nadirmg

you'll be surprised with the deads. just keeping doing them and concentrate on form. before long the weight will go up!
for me 110 used to be a major attempt. now 110 is my warmup and i'm up to about 150.

Posted by: RasPlasch

Quote:

you'll be surprised with the deads. just keeping doing them and concentrate on form. before long the weight will go up!
for me 110 used to be a major attempt. now 110 is my warmup and i'm up to about 150.

Alright I won't give up on them!

Quote:

looks like you are making good progress on the workouts.
keep it up.

Thanks!

Today was my first chest workout using the 8-12 reps. It was pretty tiring compared to 5 reps.

Benchpress

Warmup 135lbs 8x

160 8x
165 8x
170 8x

Incline Bench

115 8x
120 8x
125 7x

I don't know if I would've gotten the 8th rep. I didn't have a spotter so I decided not to go for it.

Cable Crossovers

90 10x
100 8x
120 6x

Close Grip Bench

120 8x too easy
125 12x
125 8x

I squatted today without the smith machine and I used free weights. Using free weghts was A LOT more fun.

Squats

115 8x warmup
135 8x
135 8x

I think I could've done more on the squats but I decided that because this was my first time really doing them that I would keep it at 135. I went down very close to parallel, I heard that stopping at 90 degrees was bad for your knees so I tried my hardest to go lower.

Leg Extensions

145 8x
130 8x
130 8x

Fun workout today. I surprised myself with the benching and the squatting.

Posted by: nadirmg

good job on upping the reps. you're right, it is tiring isn't it!

squat form.. if i were you i'd focus on going ATG on your squats before you start building up to higher weight. it is sooo much easier to fix your form now than it will be when you're squatting more weight because you won't want to come down on the weight in order to do tweaking.

haha, yeeeeeees. free weight squats are more fun, aren't they

Posted by: RasPlasch

Military Press

Warm up 85 8x
100 8x
110 8x
115 8x

Close Grip Low Row

100 8x
110 8x
120 8x

T Bar Row

105 8x
102.5 8x
100 8x

I once again overestimated my strength for this exercise so I had to lower the weight.

Lat Pull

145 8x
145 8x
140 8x

Shrugs

160 8x
165 8x
170 8x

Stiff Leg Deadlifts

Warm up 95 8x
115 8x
130 8x
135 8x

Smith Machine Heel Raises

155 8x
185 8x
205 8x

I felt totally out of energy after this workout. I also cleaned 135 for 3 sets of 6 today in weight training. That was pretty tough. I think cleans are the funniest exercises to watch noobz perform.

Posted by: the other half

so you do weight training in school then go to the gym and do it agian.

Posted by: RasPlasch

Quote:

Originally Posted by the other half

so you do weight training in school then go to the gym and do it agian.

Haha not really. I basically go into weightlifting class and bench maybe 1 set or so at 135lbs. Then clean a little. We only get 30 minutes to lift in the class if were lucky so I don't see how I could get much done.

Posted by: RasPlasch

CHEST and Triceps.

Bench

135 8x
165 8x
170 8x
175 5x

Incline Bench

120 8x
125 8x
130 8x

Crossovers

100 8x
110 8x
120 6x

Damnit, I can never get 8 reps in at 120lbs for the cable crossovers!

Close grip bench press

130 6x
125 8x
120 8x

Squats

135 8x
140 8x
145 8x

Smith Machine Heel Raises

165 10x
185 10x
205 10x

In weight training class I cleaned 180lbs twice. Fun stuff!

Posted by: nadirmg

yo dude, lookin' pretty good in here. i think i'm gonna start hitting my chest days the same you are (adding in some incline and close grip stuff. do you find close grip hits the inside of your chest more or is it more the triceps?

Posted by: RasPlasch

I feel the fatigue way more in my triceps when I do close grip bench. I don't really feel anything in my chest.

I used to bench then DB press but I decided to change to Inclince bench instead of DB Press and I thinks its a change for the better.

Posted by: RasPlasch

Shoulders, Back, Biceps.

Military Press

85 8x
105 8x
115 5x
110 6x

I tried a narrower grip today and brought the bar down farther. It greatly reduced the amount of weight I could move but it felt a lot better on my shoulders.

Low Row

110 8x
120 8x
130 8x
Low rows felt really strong today.

T Bar Rows

102.5 8x
105 8x
110 8x

I swapped out lat pulls for pullups. Is that a bad idea or a good idea?

Pull ups

BW 10x
BW 8x
BW 8x

Shrugs

165 8x
170 8x
175 8x

I tore open one of my callaces doing these. That sucked.

Deadlifts

115 8x
125 8x
135 8x
140 8x
145 8x

Deadlifts felt awesome today!

Workout was pretty sweet today. My left hand got beat up though. Tore open a callace and after a set of deadlifts my finger was bleeding somehow. Fun workout though.

Posted by: nadirmg

nice, dude. those deads are coming along

yes, do switch to pullups!

Posted by: RasPlasch

Yeah I took our advice and didn't quit with the deadlifts and they are for sure coming along.

Posted by: RasPlasch

Chest and Triceps

Flat Bench

135 8x
160 8x
165 8x
170 8x

Incline Bench

120 8x
125 8x
130 9x

Cable Crossovers

100 8x
110 8x
110 8x

Tricep Machine

50 8x
50 8x
60 8x

Squats

135 8x
145 8x
150 8x

Leg Press

180 8x
230 8x
250 8x

Heel Raises

185 10x
205 10x
215 10x

I have been doing 8-12 rep range for 2 weeks now. When do you guys think I should change up the rep range again?

Posted by: nadirmg

rasp, nice work man. maybe one of these days i'll catch up to your bench press : )

hmmm good question about changing the rep range. i'd stick with it another week or two but that's just me. what were you thinking about changing it to?

Posted by: RasPlasch

By the looks of it, it seems you will catch up to me in no time. Haha.
I usually take a week off than go back to 5-6 reps. I never really do endurance work because I don't have any need for endurance.

Posted by: nadirmg

gotcha. so the title of your journal is 'roberts attempt to gain weight and strength', right? what are your goals for gaining weight? are ya bulking right now? what's your diet look like?

Posted by: vader

just read this whole thread and I haven't seen any Squats at all.do them on a regular basis and your benc will go up as well as the rest of your lifts.
Squats are here its at man,don't eave them out.
Plus the chicks like a guy with the squatters butt and legs

Posted by: vader

my bad I did see the squats on one workout

Posted by: RasPlasch

Yeah I haven't been talking about the "Gaining Weight" part of my title. I started at 130 or 135 pounds and I decided I wanted to gain more weight. I got up to around 141-144lbs. Once I got to the 140's I hit a roadblock. I haven't been able to gain any more.

On school days my diet is usually a light breakfast (I'm never hungry in the morning) usually a big sandwich, milk and chips for lunch, I get home and have a bagel with PB or a sandwich with yogurt or cereal. Dinner I eat whatever my mom cooks which is usually a type of meat with veggies and bread. Than I have 1 more meal before bed which is usually a sandwich or cereal with milk.

After workout I have a scoop of Muscle Milk powder in milk. I also have a daily vitamin I take every morning.

Posted by: RasPlasch

Quote:

Originally Posted by vader

just read this whole thread and I haven't seen any Squats at all.do them on a regular basis and your benc will go up as well as the rest of your lifts.
Squats are here its at man,don't eave them out.
Plus the chicks like a guy with the squatters butt and legs

I just started squats around a week ago

. I was lazy before and didn't do them. I'm glad I started.

Posted by: vader

don't worry,your only 15 the size will come,just be patient

Posted by: RasPlasch

Haha yeah I have alot of time

Posted by: RasPlasch

Military Press

85 8x
100 8x
105 8x
105 5x

Tried the narrower grip and its alot harder haha.

Low Row

110 8x
120 8x
130 8x

T Bar Row

102.5 8x
105 8x
107.5 8x

Pullups

BW 10x
BW +5lbs 8x
BW +10lbs 8x

Pullups were fun and tough. I had to take a 5 second break on the 7th rep of my last set than I got the 8th rep.

Shrugs

170 8x
175 8x
180 8x

Deadlifts

135 8x
145 8x
155 8x

Posted by: RasPlasch

Decided to start with strength training again.

Flat Bench

135 8x
185 3x
200 2x
205 2x
210 2x

WOW. This was the best I've ever benched. Awesome!

Incline Bench

135 5x
145 5x
155 5x

Crossovers

110 3x5

Tricep Extensions

60 6x
60 6x
50 6x

I saw a couple friends at the gym today and talked to them so I didn't have time for squats

Posted by: nadirmg

nice! on the crossovers.. are you doing 110 on each arm? or is 110 the combined weight?

Posted by: RasPlasch

110 combined. 110 on each arm would be crazy.

Posted by: nadirmg

lol, ok i was about to say...

Posted by: RasPlasch

I'm not that strong

haha

Posted by: RasPlasch

Strength Training Shoulders and Back

Military Press

85 8x
105 5
110 5x
115 5x

Low Row

130 5x
140 5x
150 3x

Tbar Row

110 5x
115 5x
120 5x

Pullups

BW+10 5x
BW+25 5x
BW+25 7x

Shrugs

180 5x
185 5x
185 5x

DL's

135 8x
155 5x
165 5x
175 5x

Posted by: RasPlasch

Benchpress

135 8x
185 3x
200 3x
210 1x
215 1x

Incline Bench

150 5x
155 5x
160 5x

Cable Crossovers

110 8x
110 6x
120 6x

Tricep Extensions

50 8x
60 8x
70 5x

Squats

135 8x
155 5x
165 6x

Lunges with DB in each hand

25 10 steps
30 10 steps
35 10 steps

Woah legs felt dead after the lunges. I felt strong benching. And was complimented by some kid saying that the weight I bench is amazing for my body weight.

Posted by: nadirmg

how much do you weigh?

yea, dude. those DB lunges will liquefy your legs. good job

Posted by: RasPlasch

Quote:

Originally Posted by nadirmg

how much do you weigh?

yea, dude. those DB lunges will liquefy your legs. good job

This morning on an empty stomach I weighed 144lbs. Usually by the end of the day I'm in the high 140's.

Yeah they do haha. My butt is SORE today.

Posted by: RasPlasch

Standing Military Press

85 8x
105 5x
110 5x
115 5x

Low Row

120 5x
130 5x
140 5x

Pendlay Rows... I didn't know what amount of weight I could do. Weight is pretty random.

95 6x
115 6x
135 6x

135 still felt easy.

Pullups w/ overhand grip.

BW+10 8x
BW+25 8x
BW+25 8x

Shrugs

175 6x
185 6x
195 6x

Worked my calves on a leg press machine

90 10x
180 10x
250 10x
270 10x

I didn't deadlift today because my ass is still sore from the squatting and lunges.

Posted by: nadirmg

nice w/o rasp.
pendlay rows - yea it always takes me at least 2 weeks to really figure out what kind of weight i can handle and then to get the form right.

Quote:

Originally Posted by vader

Plus the chicks like a guy with the squatters butt and legs

since i've started squatting my ass has gotten bigger - yet no action.

Posted by: RasPlasch

Quote:

nice w/o rasp.
pendlay rows - yea it always takes me at least 2 weeks to really figure out what kind of weight i can handle and then to get the form right

Yeah that is true. The form I had felt a little weird too. I'm going to have to work on this exercise. I just wanted to do something other than T-bar rows.

Quote:

since i've started squatting my ass has gotten bigger - yet no action.

Aww

. I guess were in the same boat.

Posted by: the other half

things are coming along pretty good in here.

god, i wonder what i would look like at 145 lbs.?

Posted by: RasPlasch

Quote:

Originally Posted by the other half

things are coming along pretty good in here.

god, i wonder what i would look like at 145 lbs.?

Thank you very much. Yeah well.......I wonder what I would look at 155lbs or more.

Posted by: the other half

i will give you 15 of mine and we will call it even. you will be 160 and i will be 185.
i can go with that.

Posted by: RasPlasch

Quote:

Originally Posted by the other half

i will give you 15 of mine and we will call it even. you will be 160 and i will be 185.
i can go with that.

Ahh I wish that could happen, wouldn't that be nice.

Posted by: RasPlasch

I haven't lifted for 7 days now. I can still feel pain in my left forearm when I push in on a certain spot......damnit.

I walked into weight training class and we had another competition today... and guess what the competition was.....Arm Wrestling. Hmmm I thought...this will be just great for my effed up forearms. The teacher teamed us up with people he though was equally as strong as us. I had to arm wrestle some ripped african amerian fellow who is a senior I believe. I didn't know how it was going to be fair. But there was no winner...it was a draw. And to my surprise I had no pain in my right forearm. But my left one still hurts.

All I did today was deadlifts.

20kg +45lb bar 5x
50kg +45lb bar 4x
70kg +45lb bar 3x

Lame. I'm so bored every night now that I can't go to the gym.

Posted by: nadirmg

dude, that sucks. have you been icing it at all? the deads are lookin' strong though!

Posted by: RasPlasch

Quote:

Originally Posted by nadirmg

dude, that sucks. have you been icing it at all? the deads are lookin' strong though!

Thank you. I was surprised with my deadlifts also.
I haven't been icing it. I thought since the injury wasn't muscular I didn't need to ice it. Should I anyways?

Posted by: nadirmg

hmmm. that's something you should run by someone in the training or health forum.

i've been icing my shoulder and that injury was more a ligament thing than a muscular thing, so may it might help you too? don't take my word for it though. ask your numbnut coach that had you do the armwrestling in the first place and see what he says?

Posted by: RasPlasch

Quote:

Originally Posted by nadirmg

hmmm. that's something you should run by someone in the training or health forum.

i've been icing my shoulder and that injury was more a ligament thing than a muscular thing, so may it might help you too? don't take my word for it though. ask your numbnut coach that had you do the armwrestling in the first place and see what he says?

I started a thread in the training forum. People said it is most likely a tendon. I got peer pressured into trying 225 bench today. I didn't get the throbbing pain that I usually get, and that was heavy weight. So maybe its getting better? Also did a set at 165 and 135 with no pain. Haha the teacher will give me some bullshit answer like he does for everything.

I iced it last night and I will ice it again today.

Posted by: nadirmg

Quote:

Originally Posted by RasPlasch

be careful dude.

Posted by: RasPlasch

I am trying. Im taking the weekend off too. Since last June I really haven't had a long break off from lifting. Maybe taking some time off will be good for me.

Posted by: RasPlasch

Hey people that read my journal!

I haven't updated this in awhile. My arm feels about 95% better now so thats good. I quit qith strength training because I don't wanna lift super heavy weight with my arm. Instead I'm doing 8-12 reps.

Shoulders, Back and Biceps

Military Press

95-8x
100 - 8x
105 - 8x

Close Grip Row

100 - 8x
110 - 8x
120 - 8x

T-Bar Rows

70 - 8x
80 - 8x
85 - 8x

Face Pulls

140 - 10x
150 - 10x
160 - 10x

Pull ups
BW 8x
+5 8x
+10 8x

Super Pullovers
120 - 8x (too heavy)
110 - 8x
100 - 8x

Shrugs
185 - 8x
190 - 8x
195 - 8x

Rear Delt Flies
17.5 8x
20 8x
20 8x

Fun workout! First time every doing the super pullovers and my lats were sore as hell the next day. I did this workout on sunday and they are still a little sore.

We've lately been having fitness testing in my weight training class at school.

My score on the pacer was 47......lol yeah I don't run long distance much.
For pushups we listened to a CD and it told us to go UP.....(hold).....down.....(hold). Doing slow pushups are hard but I got 44.
Sit and Reach I got 38.
For BW dips I got to 24 than quit cause I didn't feel like doing them anymore. I could've kept going for a few more though.

Posted by: RasPlasch

The workout above was done Sunday May 18.

This workout was done May 22.

Chest and Triceps

Bench
135 8x
155 8x
165 8x
175 7x

Incline DB Press

50 8x
55 8x
55 8x (barely)

Cable Press

100 8x
110 8x
110 8x

Tricep Extension

50 8x
60 8x

Tricep Rope Pulldown

70 8x
80 8x

Posted by: RasPlasch

June 23

Benchpress

135 8x
185 3x
205 1x
215 1x
225 1x
230 0x

Incline

135 6x
145 5x
145 4x

Cables

120 6x
120 6x
130 6x

Close Grip Benchpress

125 6x
135 6x
145 5x

June 27

Hang Cleans

95 5x
115 5x
135 4x

Low Row Close Grip

120 4x
130 4x
140 4x

T-bar Row

90 6x
115 6x
125 6x

Pullups

BW 8x
+10 5x
+5 5x

Pullovers

120 8x
120 8x
130 8x

Workouts were great but I tried doing power shrugs and front squats. On both workouts I felt tons of discomfort in the spot where I fractured my vertabrae several years ago. I don't want to refracture the bone so should I just do leg exercises like extensions, curls and lunges? And why would my vertabrae hurt doing shrugs but not when I do hang cleans?

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